More YouTube Goodness

Optimizing your conditioning work on the bike.

Morning Folks! We’ve got another video up on the Restore/Thrive YouTube Channel. This time we’re going after all you head-chasers and back-rounders on your bikes. The example we used today is on an Airdyne bike, but scales across the board-whether you’re Soul Cycling by candlelight, road biking, or conquering the trails, get your body and your mind right with our primer before you head out.

Are You Ready to Run? Part X

Kick-starting your post-run recovery.

68015_10151199176137739_1161845327_nA quick review to get everyone up to speed in our series:

The Standards

#1-Neutral Feet

#2-Flat Shoes

#3-A Supple Thoracic Spine

#4-An Efficient Squatting Technique

#5 Hip Flexion

#6 Hip Extension

#7 Ankle Range of Motion

#8 Warming Up and Cooling Down

There are a variety of methods involving ice, heat, and water that many people use religiously to treat their bodies after their runs. But what happens when you don’t have time or access to these modalities and you’re facing 8 to 10 hours of commuting and sitting at work? It’s unlikely your boss is going to sign off on that hot tub request you made. Or worse, what do you do after a morning run followed by a transcontinental airline flight to ensure you don’t feel like your legs are unfolding like an accordion when you arrive at your destination?

Enter the ninth standard for our runners and a secret weapon in the recovery game:

Compression

You’re no doubt familiar with the nearly ubiquitous use of compression shorts and shirts by athletes trying to keep their bodies warm and supported during their sporting activities. Lower extremity compression is often times forgotten or relegated to the realms of clinical use for lower extremity circulatory impairments. We’ve known for decades that compression of the feet, ankles, and lower legs allows the body to operate the circulatory and lymphatic systems more efficiently.

What we’ve found in our practice is that the same compression of the feet and lower legs is an incredibly simple and effective tool to help you bounce back faster from your runs.

Here’s the simple application process:

  1. Once you’ve finished your run, properly cooled down, cleaned up, and gotten fired up for the rest of your day, put your compression socks on.
  2. Go on about the rest of your day

That’s it. It’s a simple and cost effective standard to meet.  You can find a good pair of compression socks for $20-$30. Look for socks that provide compression at 20 mmMg for the optimum effect.

If you’re sitting for the majority of your day, the systems that deal with muscle recovery and tissue repair (your circulatory and lymphatic systems) just don’t work effectively enough on their own. Compression keeps blood and fluid from pooling in your lower legs as you sit. Better circulation equals faster recovery.

And compression socks are a lifesaver on a long plane flight. After finishing my most recent Spartan Race last fall, less than a day later I limped onto a plane from New York City to Kansas City (a 3 hour flight), compression socks on and my calves screaming at me after running up and down a mountain for four hours the day before. By the time we landed in KC I actually felt looser than when I walked on the plane in NYC. Despite only being able to get up and move around a handful of times, being intentional about my recovery made the process 10 times easier than it would have been if I had just waited for my body to try to recover from that torture I put it through on my own.

There’s mixed evidence as to whether or not wearing compression socks while you run has any performance benefits. But there’s no argument that compression after a run helps the recovery process along. Yes, the socks can look dorky. No, no one actually cares if you’re wearing them. But your body will notice the difference. Wearing them under your business casual attire will be your secret weapon to help fuel your next hard training run or race, without any extra effort on your part.


COMMENT RULES: If you are a real person, leave your real name. We are not a clearing house for solicitors so don’t do it here. Criticism and questioning is fine, that’s how we all learn and grow. Personal attacks, name calling, and the like ARE NOT COOL-if we catch you doing it you’re gone. Other than that, have at it folks! We love hearing from followers and newcomers alike and will try to reply to as many comments and questions as we can!

Spartan Super 2016 (a.k.a. “Sufferfest 2.0)

580cb1ff592a678c70f9a97f-oA little more than 18 months ago, while spending some time researching some ideas to expand the uses for my MovNat skills, I stumbled upon a quaint obstacle racing company based out of the New England-area that goes by the name Spartan Race. Continue reading “Spartan Super 2016 (a.k.a. “Sufferfest 2.0)”

Let’s Fix Your Low Back Pain

If you’re a physical therapist or medical professional and you’re reading this, you’re probably thinking, 1) “This guy is either insane or an egomaniac if he thinks he’s going to fix everybody’s low back pain.”, and, 2) “Let’s see if he can pull it off.”

Continue reading “Let’s Fix Your Low Back Pain”

How We Treat Your Pain (YouTube Channel Update)

Happy weekend, folks! We just dropped a new video on our YouTube Channel. Restore/Thrive is not only an internet phenomenon, it’s a resource to get connected with an actual medical professional who can help you fix your muscle, joint, and nerve-related pain.

Check out our Consulting page for options.

Get out there and have some fun!

A Smashing Labor Day Post

Morning, folks! We’re geared up and ready for a long weekend of R&R, hope you all are as well.

Our latest YouTube post opens the conversation on our approach to treating low pain. There’s no one secret to resolving your back pain, instead, it’s a mix of the right movements, mobilizations, and lifestyle factors.

Enjoy and have a great weekend!

Training Mask Review

Hey, Folks! Life in the Cummings’ Family Fitness Center is still a little upsides down, as Baby Thor (a.k.a. Connor Patrick) sorts out his day and night sleep. Little man needs to learn to read his Daddy Bear’s blog post on sleep ASAP. Continue reading “Training Mask Review”

Injured? Stop Icing!

universal-boo-boo-pac-ice-pack-chattanooga-group-booboo-2-8005b15d

If you’re an athlete, trainer, health professional, concerned mom or dad, or quasi-expert on healing the body, then you are probably quite familiar with the term “R.I.C.E.” Continue reading “Injured? Stop Icing!”

Prepare for Combat

Boxing._Dave_Castilloux_BAnQ_P48S1P06311

Last week I spent two intense days learning and applying the principles of the MovNat Combatives course. My eyes were opened to the ways we are vulnerable to predators who would do our bodies or our property  harm and to the ways I can defend myself and others without any formal martial arts or fighting technique training.

In this course, I learned the principles of environmental awareness, situational readiness, self-defense against one or multiple attackers, self-defense against an attacker with a blunt object/sharp object/firearm, how to regulate the “fight-or-flight” response during a fight, how to fall when being pushed down, how to get off the ground when being attacked by one or multiple attackers, how to fight when you’re being choked, de-escalating a potential physical attack through verbal confrontation, escaping gunfire, wrestling for a knife, and how to see the world through a predator’s eyes (evaluating “hard” versus “soft” targets).

When reflecting on all that I learned over those 2 days, I came to a concerning realization:

You, my reader, are not a fighter.

And that’s a problem.

Why? Because the fight is most likely coming to you.

Don’t believe me?

Here are the stats, provided by the Federal Bureau of Investigation (F.B.I.):

  • One property crime happens every 3 seconds
  • One burglary happens every 10 seconds
  • One violent crime occurs every 20 seconds
  • One aggravated assault happens every 35 seconds
  • One robbery occurs every 60 seconds
  • One forcible rape occurs every 2 minutes
  • One of every five homes will experience a break-in or home invasion
  • 38% of assaults and 60% of rapes occur during home invasions

Burying your head in the sand is not going to solve this problem.

Buying a taser is not going to solve this problem (I was tasered multiple times and beaten by this man for over a minute, and the only thing it did was piss me off and make me fight harder).

Pepper spray is not going to solve this problem (pepper spray is fairly easy to wipe off your face, and doesn’t even phase most would-be attackers).

A colored belt is not going to save you in a street fight.

You need a system designed to teach you a practical and applicable mindset and attitude, and the tactics and techniques necessary to defend yourself should one of these unfortunate scenarios begin to unfold in front of you.

Restore/Thrive is offering a 1-day course this fall (date TBD) for people wanting to learn the principles of MovNat Combatives to help defend themselves and teach others the same. The MovNat Combatives course is typically only offered once per-year in North America, so this is a unique opportunity. These are the techniques I’m teaching my wife to defend herself. That I will teach my children to defend themselves against a physically aggressive bully. You will come away with your eyes open and feeling empowered and capable of defending yourself after this course.

If you are interested, e-mail us at restorethrive@gmail.com and type the word “Combatives” in the subject line. We will reply to you ASAP with further course details.


COMMENT RULES: If you are a real person, leave your real name. We are not a clearing house for solicitors so don’t do it here. Criticism and questioning is fine, that’s how we all learn and grow. Personal attacks, name calling, and the like ARE NOT COOL-if we catch you doing it you’re gone. Other than that, have at it folks! We love hearing from followers and newcomers alike and will try to reply to as many comments and questions as we can!

 

 

YouTube Update 7/16/16

Written YouTube Logo

And we’re back! Where are we? Awake, asleep? It’s hard to tell these days. Baby Thor (a.k.a. “Connor”) is working mom and dad over.

Yet and still, we bend but do not not break. Suffer but overcome. Fail but never quit.

And today, we’re back on the YouTube to help save your shoulders and help get you stronger in the process. Enjoy and have a great weekend everyone!